FitLab – CrossFit 3000 – CrossFit
Base
A: Dumbbell Snatch (5 mins practicing technique)
B: Dumbbell Clean and Press (5 mins practicing technique)
C: Metcon (Weight)
EMOM 12 Mins:
Odd: 8 DB Power Snatch (4/4)
Ev: 30s Burpees over bar
D: Metcon (Weight)
EMOM 10:
Odd: 6 Dumbbell Power Clean and Jerk
Even: 30s of single unders
Peak
A: Power Snatch (5 mins on technique)
B: Power Clean + Jerk (5 mins on technique)
C: Metcon (Weight)
EMOM 12 mins
Odd: 6 Power Snatch (RX+ 8 reps)
Ev: 30s Burpees over bar (RX+ 12 reps)
D: Metcon (Weight)
EMOM 10 mins
Odd: 6 Power Clean and Jerk
Even: 40 – 60 Double Unders